These sizzling veggie burgers are so filling and fantastic, you’ll want to keep your grill fired up all year long.
No grill? No problem. To prepare these burgers on the stovetop, simply heat 1 Tbsp (15 mL) oil in a large skillet over medium heat and cook as directed in the recipes. Use your oven’s broiler to prepare toppings like roasted red peppers.
Super Satisfying Black Bean Rice Burgers
SERVES 6
Black beans and rice give these patties some heft, not to mention serious amounts of fiber.
3 cups (750 mL) canned black beans, rinsed and drained
1 cup (250 mL) cooked whole grain rice
1 medium-sized carrot, shredded
1/3 cup (80 mL) ground flaxseed
1 large egg
2 garlic cloves, chopped and divided
2 tsp (10 mL) Dijon mustard
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) salt, divided
1/4 tsp (1 mL) black pepper
1 medium-sized tomato, sliced
1 cup (250 mL) guacamole (optional)
6 whole grain buns (optional)
Add black beans to food processor container and blend until broken down but not completely smooth. You can also use a potato masher. Add rice, carrot, flaxseed, egg, 1 garlic clove, mustard, cumin, 1/4 tsp (1 mL) salt and black pepper; pulse until well combined. Form mixture into 6 equal-sized patties.
Preheat grill to medium. Brush burgers with oil and grill for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the grill for 1 minute, or until toasted.
Serve black bean burgers topped with tomato slices and guacamole if desired.
Each burger contains: 206 calories; 11 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 31 g total carbohydrates (1 g sugars, 10 g fiber); 257 mg sodium
Asian Tofu Burgers with Chili Lime Pineapple
SERVES 6
The heat of the grill amplifies the natural sweetness of the pineapple, making it a contender for best burger topping around.
2 – 350 g (12 oz) blocks extra-firm tofu, chopped
1/3 cup (80 mL) wheat germ
3 green onions, chopped
1/4 cup (60 mL) chopped cilantro
2 garlic cloves, minced
2 tsp (10 mL) minced ginger
2 Tbsp (30 mL) reduced-sodium soy sauce
1 Tbsp (15 mL) sesame oil
1 Tbsp (15 mL) sweet chili sauce or chili garlic sauce
1 1/2 tsp (7 mL) curry powder
6 pineapple rings
Zest of 1 lime
1/4 tsp (1 mL) chili powder, or to taste
1/8 tsp (0.5 mL) salt
6 whole grain buns (optional)
Place tofu in food processor container; blend until pulverized and beginning to stick together. Add wheat germ, green onions, cilantro, garlic, ginger, soy sauce, sesame oil, chili sauce and curry powder to container and pulse until everything is mixed together. Form mixture into 6 equal-sized patties.
Pat pineapple rings dry with paper towel and brush both sides with a light coating of oil. In small bowl, stir together lime zest, chili powder and salt. Season both sides of pineapple with chili mixture.
Preheat grill to medium. Brush tofu burgers with oil and grill for 5 minutes per side, or until golden brown. Grill pineapple rings for 2 minutes per side, or until they have developed grill marks. If using buns, heat them on the grill for 1 minute, or until toasted.
Serve tofu burgers topped with grilled pineapple.
Each serving contains: 196 calories; 13 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 20 g total carbohydrates (10 g sugars, 3 g fiber); 240 mg sodium
Stuffed Portobello Burgers with Caramelized Onions
SERVES 4
The stuffed mushrooms are wonderful as a bunless knife and fork affair.
1 Tbsp (15 mL) unsalted butter
1 large onion, sliced into thin rounds
1 Tbsp (15 mL) raw-style sugar
1 tsp (5 mL) balsamic vinegar
2 red bell peppers, sliced into 4 segments
8 large portobello mushrooms, stems and gills removed
4 slices white cheddar or mozzarella cheese
2 cups (500 mL) baby spinach
4 whole grain buns (optional)
Melt butter in large skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Stir in sugar and balsamic vinegar. Reduce heat to medium-low, cover pan and cook for 30 minutes, stirring occasionally.
Preheat grill to medium. Lightly brush red pepper slices with oil and grill for 2 minutes per side, or until tender with some grill marks. Remove red pepper from grill. Brush mushrooms with oil and season with salt and pepper to taste. Add mushrooms to grill, stem sides down, and cook for 5 minutes. Flip mushrooms and cook for another 4 minutes.
Top 4 mushrooms with equal amounts of red peppers, cheese and spinach. Cover each with a remaining mushroom, stem side down so that the stem sides are facing each other. Cook for 1 minute, or until cheese has melted. If using buns, heat them on the grill for 1 minute, or until toasted.
Serve stuffed mushrooms topped with caramelized onions.
Each serving contains: 181 calories; 10 g protein; 8 g total fat (5 g sat. fat, 0 g trans fat); 20 g total carbohydrates (11 g sugars, 5 g fiber); 159 mg sodium
